Skip to content

Heavy Bag Workouts

Share This Post:

Get My FREE
Fast Track To A Hollywood Physique Guide!

FILE - In this May 22, 2009 file photo, U.S. boxer Floyd Mayweather Jr. prepares to spar at a gym in east London. The undefeated former pound-for-pound king kicked off the publicity campaign Tuesday July 14, 2009, for his Sept. 19 fight against Juan Manuel Marquez by dismissing those who believe Manny Pacquiao is boxing's best overall fighter. (AP Photo/Alastair Grant)

Boxers have some of the most incredible physiques! They have the perfect amount of muscle with amazing definition. So it would only make sense to incorporate boxing training into your arsenal.

Once you get good at hitting the bag, then you’re just plain bad ass! Ever see a big bodybuilder try and hit the bag and use awful form with no power? I have, it’s pathetic. Don’t be like that guy. Learn to punch properly – it’s one thing that every true man should know how to do.

The 5 Reasons You Should Incorporate Heavy Bag Training

1. It’s extremely fun and satisfying – Nothing like hitting the bag to blow off some steam

2. It’s great to do on your rest days for some extra activity

3. You get to work on your fighting skills while working out – How sweet is that?

4. If you do a lot of strength training it teaches you to apply that ‘gym’ strength into your punches

5. Great Core Workout – Hitting the bag is an awesome core workout since much of your punching power is generated from your core

You Need To Learn This First

Before you even think about hitting the bag, it’s important to learn proper stance and foot-work.

Here is a video that will show you proper stance, footwork, punches and combos:

//www.youtube.com/watch?v=5ROb-D9uVo8

Footwork:

  • Right Handed People will have Left Foot Forward
  • Left Handed People or South Paws will have Right Foot Forward
  • When moving forward push off the back foot
  • When moving back push off the front foot
  • When moving left – left foot moves first
  • When moving right – right foot moves first
  • Make sure to stay on the balls of your feet

Punches

  • Jab
  • Cross
  • Left and Right Hook
  • Left and Right Uppercut

Combo’s

  • Jab Cross
  • Jab Cross Hook
  • Jab Cross Hook Cross
  • Cross Hook Cross
  • Hook Cross Hook
  • Cross Uppercut Cross

Note – You can mix up the levels to throw off your opponent. Ex: Cross to head, Hook to body, Cross to head.

This Is The Ultimate Heavy Bag Workout

This video shows you how to do the ultimate heavy bag workout.

//www.youtube.com/watch?v=yDFc59nXbEI

Warm-up: 5 minutes of shadow boxing

The Workout – 1 minute punching on the heavy bag / 30 seconds rest – Complete 10x for a total of 15 minutes

Round 1 – This round take it easy, focus on throwing the jab – think stick and move

Round 2 – This round pick up the pace a little bit and work on throwing your Jab Cross – keep moving (pretend you have an opponent that can punch back)

Round 3 – This round your going to incorporate all of your combos but focus on speed – don’t worry about power

Round 4 – This round your going to incorporate all of your combos but this time your focus is on power – don’t worry about speed

Round 5 – This round your going to focus on speed and power

Round 6-10 – These rounds you want to play around and focus on sticking and moving for the first 45 seconds – the last 15 seconds go Berserk (don’t worry about technique just try and kill the heavy bag

Cool-down – Finish off with 5 minutes of light shadow boxing to cool down.

How To Incorporate This Workout Into Your Routine?

Option 1 – Perform this workout after your strength training workouts.

Option 2 – Perform this workout on its own if you’re tight on time.

Option 3 – Perform this workout on one of your rest days.

Your Kino Question For The Day: After reading this post, will you add heavy bag training into your workouts? Let me know in the comments below.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

READY TO START YOUR KINOBODY JOURNEY?

Use the FREE Physique Tool now to discover how to build the body you really want...